Kids

RDA
Volume - 11
Nov - 2015

Vitamin A
Vitamin A can be obtained in two forms:
Preformed re nol (re nyl esters) found in animal derived
foods
carotenoids which are mainly plant derived (beta carotene
being the most abundant carotenoid), some of which can be
converted to re nol in the body; 6mg of beta carotene is
equivalent to 1mg of re nol.
The total vitamin A content of the diet (from both animal and
plant sources) is normally expressed as re nol equivalents
(RE).

in this issue
+ Vit A - Functions,
decency &
food sources.
+ Recipe Corner Green Gram
(Moong Dal)

+ Did you know Childhood & Stress

Vitamin A is essen al to the normal structure and func on of

the skin and mucous membranes such as in the eyes, lungs and
diges ve system. Therefore, it is vital for vision, embryonic
development, growth and cellular dieren a on, and the
immune system.
Deciency
Vitamin A deciency is a serious public health problem
worldwide. It can lead to night blindness (impaired adapta on
to lowintensity light) and an eye condi on called
xerophthalmia (dryness of the conjunc va and cornea) and
eventually total blindness. Marginal deciency contributes to
childhood suscep bility to infec on, and therefore morbidity
and mortality, in both developing and developed countries.
Vitamin A deciency is common in many developing countries
especially among young children.
Food sources
Liver, whole milk, cheese, bu er, margarine and many reduced
fat spreads are dietary sources of re nol. Carrots, dark green
leafy vegetables and orangecoloured fruits, e.g. mangoes and
apricots are dietary sources of carotenoids.
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Kids

Recipe Corner

RDA

GREEN GRAM ( Moong Dal)

Green gram is one of the best vegetarian super foods that have been praised for its amazing health
benets. It is known as moong dal in India. It is loaded with vitamins has an edible taste. One bowl of
cooked green gram is not more than 100 calories here are some more of its health benets.

Lean Source of Protein

The 2010 Dietary Guidelines for Americans recommends that you eat a
variety of foods rich in protein, such as beans, so that you vary your nutrient intake. Green gram, with 14
grams of protein per 1cup serving, ts the bill as an alterna ve nutrientrich source of protein to your usual
chicken or steak.

Non meat Sourceof Iron Iron deciency aects 80 percent of the world's popula

on, according to
the World Health Organiza on. Children have the greatest need for iron and are at the most risk for
deciency. Not ge ng enough iron in the diet is one reason deciency occurs. As a source of iron, green gram
can help you meet your daily iron needs. A 1cup serving contains 2.83 milligrams. Combining your green gram
with a vitamin Crich food, such as peppers, helps with iron absorp on.

Green Gram (Moong) Sweet snack

Ingredients:
Green Gram (Moong) 1/2 cup
Jaggery Powdered 1/2 cup
Coconut gra ngs 2 to 3 tablespoons
Cardamom Powder a pinch

Method:
In a kadai put the green gram (Moong) and dry fry ll its colour changes slightly and nice aroma comes out.
Soak the fried gram in water for 6 hours or leave it over night.
Wash the soaked gram and cook it in a pressure cooker for one or two whistles. Or cook it in open vessel ll it
is so . (I prefer cooking this in an open vessel to ensure that it is not overcooked and become mushy). Drain
the excess water and keep the cooked moong aside.
Put the jaggery in a vessel and add half cup water and bring to boil. Remove and strain it. Put the strained
jaggery water in a pan and allow to boil. When it starts boiling with bubbles, reduce the heat and add the
cooked moong and s r well. S r con nuously ll all the jaggery water and moong blends well. Add cardamom
powder, coconut gra ngs and mix it well. Remove from stove.
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Kids

Did you know ???

RDA

Childhood & Stress

KIDS & STRESS

As providers and caretakers, adults tend to view the world of children as happy and carefree. A er all, kids
don't have jobs to keep or bills to pay, so what could they possibly have to worry about?
Plenty! Even very young children have worries and feel stress to some degree.
Sources of Stress
Stress is a func on of the demands placed on us and our ability to meet them. These demands o en come
from outside sources, such as family, jobs, friends, or school. But it also can come from within, o en related to
what we think we should be doing versus what we're actually able to do.
So stress can aect anyone who feels overwhelmed even kids. In preschoolers, separa on from parents can
cause anxiety. As kids get older, academic and social pressures (especially from trying to t in) create stress.
Many kids are too busy to have me to play crea vely or relax a er school. Kids who complain about all their
ac vi es or who refuse to go to them might be overscheduled. Talk with your kids about how they feel about
extracurricular ac vi es. If they complain, discuss the pros and cons of stopping one ac vity. If stopping isn't
an op on, explore ways to help manage your child's me and responsibili es to lessen the anxiety.
Kids' stress may be intensied by more than just what's happening in their own lives. Do your kids hear you
talking about troubles at work, worrying about a rela ve's illness, or arguing with your spouse about nancial
ma ers? Parents should watch how they discuss such issues when their kids are near because children will
pick up on their parents' anxie es and start to worry themselves.
World news can cause stress. Kids who see disturbing images on TV or hear talk of natural disasters, war, and
terrorism may worry about their own safety and that of the people they love. Talk to your kids about what
they see and hear, and monitor what they watch on TV so that you can help them understand what's going on.
Also, be aware of complica ng factors, such as an illness, death of a loved one, or a divorce. When these are
added to the everyday pressures kids face, the stress is magnied.
Also realize that some things that aren't a big deal to adults can cause signicant stress for kids. Let your kids
know that you understand they're stressed and don't dismiss their feelings as inappropriate.

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Childhood & Stress

Kids

RDA

Signs and Symptoms

While it's not always easy to recognize when kids are stressed out, shortterm behavioral changes such as
mood swings, ac ng out, changes in sleep pa erns, or bedwe ng can be indica ons. Some kids have
physical eects, including stomachaches and headaches. Others have trouble concentra ng or comple ng
schoolwork. S ll others become withdrawn or spend a lot of me alone.
Younger children may pick up new habits like thumb sucking, hair twirling, or nose picking; older kids may
begin to lie, bully, or defy authority. A child who is stressed also may overreact to minor problems,
have nightmares, become clingy, or have dras c changes in academic performance.

Reducing Stress
How can you help kids cope with stress? Proper rest and good nutri on can boost coping skills, as can good
paren ng. Make me for your kids each day. Whether they need to talk or just be in the same room with you,
make yourself available. Don't try to make them talk, even if you know what they're worried about.
Some mes kids just feel be er when you spend me with them on fun ac vi es.
Even as kids get older, quality me is important. It's really hard for some people to come home a er work, get
down on the oor, and play with their kids or just talk to them about their day especially if they've had a
stressful day themselves. But expressing interest shows your kids that they're important to you.
Help your child cope with stress by talking about what may be causing it. Together, you can come up with a
few solu ons like cu ng back on a erschool ac vi es, spending more me talking with parents or teachers,
developing an exercise regimen, or keeping a journal.
You also can help by an cipa ng poten ally stressful situa ons and preparing kids for them. For example, let
your son or daughter know ahead of me that a doctor's appointment is coming up and talk about what will
happen there. Tailor the informa on to your child's age younger kids won't need as much advance
prepara on or details as older kids or teens.
Remember that some level of stress is normal; let your kids know that it's OK to feel angry, scared, lonely, or
anxious and that other people share those feelings. Reassurance is important, so remind them that you're
condent that they can handle the situa on.

Helping Your Child Cope

When kids can't or won't discuss their stressful issues, try talking about your own. This shows that you're
willing to tackle tough topics and are available to talk with when they're ready. If a child shows symptoms that
concern you and is unwilling to talk, consult therapist or other mental health specialist.
Most parents have the skills to deal with their child's stress. The me to seek professional a en on is when
any change in behavior persists, when stress is causing serious anxiety, or when the behavior causes
signicant problems at school or at home.
If you need help nding resources for your child, consult your doctor or the counselors and teachers at school.

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